Athlete/Celebrity Workouts

Joey Bosa's Pre-workout Mobility Drill

Move like an NFL player with this pre-workout warmup.

by
Joey Bosa
Joe Robbins / Getty
Joe Robbins / Getty
Exercises 2
Equipment Yes

Stats

DE | Chargers
Age: 22
Height: 6'5"
Weight: 276 lbs
Years Pro: 2

Joey Bosa is a training machine who, at Ohio State, earned the respect of legendary coach Urban Meyer for his unmatchable work ethic. “No one has ever worked harder to prepare for playing football than Joey Bosa,” says Meyer. “He never stopped working harder to play the game at the highest level.” 

Bosa’s 10.5 sacks in the 2016–17 season led all NFL rookies and vaulted him into the elite of the NFL’s top pass rushers and also earned him the title of AP Defensive Rookie of the Year.

Bosa’s explosiveness is a result of his dedication to hardcore football training, which has led him to believe that the NFL Combine training approach is not football-specific enough to be useful for young players. Says Bosa: “I didn’t like that training at all because it was too easy. You’re doing very light work and running a few sprints because you can’t kill your legs before running the 40. I will do mobility training that’s realistic to playing football, but I have no patience for the lighter volumes that go with the combine training, so I couldn’t wait to get back to actually training for football.”

And, to the chagrin of all NFL quarterbacks, Bosa has returned to football training with a vengeance.

Directions: Do as a circuit, resting 15 seconds between each sprint-backpedal combo. Aim to complete each combo in 45 seconds or less. Do three rounds.

Bosa's Pre-Workout Mobility Drill

Exercise 1

Sprint
4 Tips to Fast-tracking Your Fitness Gains thumbnail
-- sets
15 yds reps
-- rest

Exercise 2

Back Pedal
exercise image placeholder
-- sets
15 yds reps
15 sec rest

Exercise 3

Sprint
4 Tips to Fast-tracking Your Fitness Gains thumbnail
-- sets
10 yds reps
-- rest

Exercise 4

Back Pedal
exercise image placeholder
-- sets
10 yds reps
15 sec rest

Exercise 5

Sprint
4 Tips to Fast-tracking Your Fitness Gains thumbnail
-- sets
5 yds reps
-- rest

Exercise 6

Back Pedal
exercise image placeholder
-- sets
5 yds reps
15 sec rest
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